CROSSFIT INVENTIVE IS NOW CLOSED.

We would like to thank all of our past clients who stood by us, our family and our Gym. We have relocated to the Sunshine Coast in Sunny Queensland where we are living our best lives. 

We wish you all the very best for the future.

Now, do some Burpees!

CrossFit Inventive – CrossFit

Warm-up

2 Mins Machine



Mobility

Couch 1 Min e.s

Frog 2 Mins

Ankler Mobility 30s e.s

Front Rack 30s

Puppy Dog 30s

Wrist 30s



Activation

2 Laps Halo Crab Walks

2 Laps Monster Walks

10 halo Air Squats



Barbell

10 Wrist Rotations

3 Front Squats

3 Power Cleans

Front Squat + Back Squats

Go Every 2 minutes x 5 Sets:

2 Front Squats + 3 Back Squats

@82.5% of 1 RM Front Squats

Same Load for all 5 sets.

Down 1 Rep and set on last weeks 80% Front Squat Into Back Squat.

Aim to increase on last week load by 2.5-5kgs.

Stay The same if you can’t increase.

When building to load, use 1 Front Squat and 1-2 Back Squats.

20 Minutes (3 Rounds for reps)

3 Rounds x AMRAP 4:

27/23 Calorie Row

21 Power Cleans

15 Burpee Box Jump Overs [24/20]

Rest 4 Minutes Between Rounds.

Round 1: 60/40kg

Round 2: 52.5/35kg

Round 3: 42.5/30kg

* Score Total Reps Each Round.

Reps Per Round = 63/59
SUBS

27/23 CALORIE ROW

– 27/23 Calorie Bike Erg

– 21/18 Calories Ski Erg

– 400 Meter Run

POWER CLEANS

– Reduce Loading

– Double Dumbbell Power Cleans

BURPEE BOX JUMP OVERS

– Reduce Height

– Burpee Box Step-Overs

– Barbell or Dumbbell Facing Burpee